Foods you should be eating every day

THE basic guiding principle that should influence your daily intake, according to nutritionist and dietitian Jenelle Solomon, is ensuring that you conform to a balanced diet. After all, it is integral to encouraging great health and longevity.

“There is not a restricted list of foods that you should eat; however, you should ensure that you aim to eat a balanced diet comprising the six food groups. So you should have your vegetables, fruits, your grains, proteins, dairy, etcetera,” Solomon said.

She explained that there are foods considered superfoods that you may want to consider when planning your diet. These include:

BANANAS

“Bananas are amazing, not just because you can have them alone, but because they are so high in potassium. Potassium has been shown to reduce the risk of high blood pressure and stroke,” Solomon said. She pointed out that regardless of age, this is great since there are so many causative agents of stress that we do not readily identify. She said that stress could easily impact any of these conditions negatively.

GARLIC

“We have all been told that garlic is that one kitchen ingredient that improves so many health-related challenges. Garlic has many properties which make it very effective. For example, it has antibacterial, antifungal and antiviral properties, and some sulphur compounds which are most closely associated with its disease-fighting components,” Solomon said. She explained that the antioxidants found in garlic are beneficial to the cardiovascular health of individuals. She pointed out that it has also proven effective in reducing the risk of colorectal, stomach and prostate cancers. Many people swear by its contribution to controlling hypertension as well. While some people swallow it whole or crushed, just using it in your food or tea can be very effective too.

BROCCOLI

“Vegetables are a very important part of every diet. We find that a number of researchers encourage consuming spinach daily; however, it may not be that easy to put your hands on. So I would say aim for broccoli,” Solomon advised. Broccoli has been identified by numerous researchers as having superior cancer-fighting components. Research suggests that these compounds stimulate the production of enzymes by our genes that will in turn cleanse potentially harmful cells. With cancer being one of the main causes of death globally, Solomon encourages consuming broccoli to fight against breast, lung, stomach and colon cancers.

BEANS AND PEAS

“Beans such as black-eyed peas, chick peas and so on are good to include in your healthy diet and especially on a day that you don’t want any meat at all, this is a perfect replacement,“ Solomon said. “Meats, which are in the main very acidic, could be replaced by these peas and beans even though they do not provide the body with as much protein as lean meats do since the body does not absorb it as readily.” She pointed out that beans and peas are also very good for the heart, and black beans are very good for boosting brain power.

NUTS

“We have all heard about how rich salmon and sardines are in omega-3, a nutrient which is very important to brain stimulation and brain power. But what is also true is that walnuts have far more omega-3 than salmon,” Solomon shared. She said that the nut is also rich in anti-inflammatory polyphenols, making it a super snack item. Other nuts such as cashews, almonds, peanuts and pistachios are also rich in nutrients. In fact, most nuts possess at least two of the qualities of the walnuts but no other has all three.

OATS

Oats provide one of the cheapest and healthiest sources of fibre. They contain soluble fibre which helps to protect against heart disease and muscle-friendly proteins which have been found to provide the body with a healthy field of energy.

Solomon said that there are a number of other foods such as plain yoghurt, tomatoes, berries, eggs, grains and others that are important and could act as superfoods. But what is important is striking a balance. She also noted that depending on a person’s lifestyle, different foods could act as superfoods for one person more than another. Age, body type, a person’s metabolism speed and job description could also influence this.